We all want to eat healthier, but that doesn’t mean it’s always easy to do so. Whether it’s a matter of willpower, time or ability, there are some easy things you can do at mealtime that will make what you eat so much better for you without much extra effort. With time, you'll start to notice that you're feeling much better.
So, start making these swaps today, and you’ll be healthier, little by little, in no time.
SWAP 1: WHOLE GRAINS ARE BETTER THAN REFINED
Whole grains contain more nutrients than refined, including B vitamins and fiber.That makes them the way better choice. Look for 100% whole grains on the ingredients labels.
SWAP 2: SKIP THE PASTRIES AND EAT EGGS FOR BREAKFAST
Instead of a bowl of cereal or high-carb muffin, try a couple of eggs for breakfast. The protein will fill you up and keep satiated until it’s time to eat lunch.
SWAP 3: FLAVOR WITH HERBS AND SPICES
Swap out your typical table salt in your recipes for herbs and spices, and you probably won’t even notice. You still get all the flavor without the increase of high blood pressure caused by table salt. Why is that? Well, commonly purchased iodized salts, available at supermarkets or sitting on the table of your favorite restaurant, have synthetic chemicals added to them. These compounds include everything from manufactured forms of sodium solo-co-aluminate, iodide, sodium bicarbonate, fluoride, anti-caking agents, toxic amounts of potassium iodide and aluminum derivatives. It may come as a shock, but most table salt is not only unhealthy but can sometimes be toxic.
SWAP 4: SEA SALT INSTEAD OF TABLE SALT
And, speaking of salt...it's not bad for you. It's the type of salt you are using that is.To enhance flavor, you can alternatively opt for sea salts, which are often non-iodized and contain other beneficial trace minerals, algae, and even marine bacteria that can tolerate high levels of salt. All these may contribute to a more complex flavor to food.
SWAP 5: USE FULL-FAT DAIRY INSTEAD OF LOW-FAT OR FAT-FREE
Unless you have an intolerance or are allergic to dairy, most medical experts say not to eliminate it from your diet. Low-fat and Fat-Free dairy is not as healthy as you think. It has added sugar and will not leave you satiated because the fat has been removed. By choosing high-fat milk and cheese, you get plenty of health benefits. It is an excellent source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk. It also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.
SWAP 6: EAT SALMON INSTEAD OF RED MEAT
Salmon is packed with omega-3 fatty acids, which are beneficial to your heart and brain. In addition, salmon also contains less saturated fat than red meat.
SWAP 7: QUIT EATING FLAVORED YOGURT
Yogurt is a great choice for a healthy diet, but the sugary fruit flavors are way too high in added sugar. Have plain Greek yogurt with fresh fruit on top instead, and you’re way better off.
SWAP 8: PASTURE RAISED BUTTER AND GHEE INSTEAD OF STANDARD BUTTER
Butter used to be considered unhealthy because it contains saturated fat. Butter isn’t the bad guy, and you can certainly have it, especially ghee and grass fed, pasture raised butter. Unlike standard butter, butter from grass-fed cows is also much higher in Omega-3 fatty acids and vitamin K2, compared to butter from grain-fed cows. As you can see, butter from grass-fed cows is a much healthier and more nutritious choice. Ghee has a higher smoke point than butter so ghee is more stable at high heat. Meanwhile, grass-fed butter is better for baking and cooking at lower temperatures. It also has a unique nutrition profile without any lactose or casein, but it’s rich in short-chain and medium-chain fatty acids and butyrate.